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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Final tour de Sakrete stop 12- BEDROCK

  • When: 20210429
  • QIC: Sakrete
  • The PAX: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah


2021-05-04 by Sakrete Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Warm and clear.

FNGs: None today

COP:  TTT x 10 IC, Arms up leave them up until YHC says drop.  10 LBAC forward, 10 in reverse, 10 overhead clap, 10 moraccan night club

THUNDERSTUCK plank merkins

The Thang:

5 BURPEES IC

5 MERKINS ON Q

10 SQUATS ON Q

15 WIDE MERKINS ON Q

20 LBC ON Q

5 BURPEES IC

Run down to the light pole on the right hand side

Once everyone arrives YHC explained the next transition.  Mosey to fire hydrant on left side, jail break to the bridge and Bernie Sanders run across the bridge.  Plank until six arrives.  Lunge walk to the baseballs at the entrance.  Find a spot on the little wall.  If no room use the benches or baseballs.

25 dips on Q.  25 step ups each leg.  Mosey to top parking lot.

5’s OYO.  Exercises were burpees and calf raises IC.  Do 1 burpee and run to other side of top parking lot and do 4 calf raises IC and run back to original starting spot.  2 burpees run and 3 calf raises on so on until you get to 4 burpees and 1 calf raise.

Separate into 2 columns.  Indian run to the back parking lot by the scoreboard.  Once at the scoreboard 5 burpees OYO.  Mosey to the bridge and into the wiffle ball field at your pace.  When you get to the field plank it up until 6 arrives.

Reverse Indian run around the wiffle ball field.  Man in front runs around all the way around the circle while the remaining PAX lunge walks.  When runner gets about half way around next man goes.  Continue lunge walk until last man has sprinted around the circle.

Mosey back to “cardiac pole”.  Jailbreak to the flag.

Mary: Thunderstuck plank merkins

Numberama: 28

Namerama: Easy In, Show Me, Grits (R), Manana, Stalker (R), Bob the Builder(R), Swinger, Snips, Repo, Myrtle, Professor Klump (R), Threes Company, Placebo (R), Recount, What?!, Waldo, Pony, Fish N Chips, Sugar Mountain, City Slicker, Dri Prime, High Stick, Chum, Handy Manny, Snap On, Mayhem (R), Cheetah, Sakrete

Pledge and COT

Announcements: Charleston stair climb June 19th

Devo: YHC gave testimony of the positive things F3 has done in my life.  Keep it going fellas.  A lot of people in this community needing to be reached.  Its up to you.

Moleskin:   This particular Q was the most hyped up on the final tour.  Waldo was recruiting like Dabo.  City and Swinger SCS’ed prior.  I knew that coming in.  So I was intentionally going slow into the park.  I pulled to the stop sign and looked right to make sure they weren’t there because you don’t want to be the guy that runs over your friends.  When I looked right I saw a heap of cars parked in the top parking lot.  There was also a line of cars pulling in behind me.  In that .25 mile ride back to the dog park only one of the cars that was behind me came my direction.  I pulled into the parking lot and there was no one in sight.  Then 2 others PAX joined me.  I knew something was up.  Right @ 0500 EVERYONE came running in playing Thunderstruck on a bluetooth radio.  It was a plan to surprise me and make me think no one was showing up.  However, I knew something was up and was ready to start @ 0500 with me, Placebo and Snips.  Everyone showed up and WORK was done.  Bedrock has been home for me for the last 4 years.  There have been many workouts that I’ve come in on two wheels due to my troubles with being punctual.  Countless jokes and “that’s what she said” comments.  Mumble chatter has been at an all time high.  Every man that has posted there has had in impact on my life in a way they may never know.  Thank you for accepting me and allowing me to lead.

Filed Under: Bedrock Tagged With: Bob the Builder(R), Cheetah, Chum, City Slicker, Dri Prime, Easy In, Fish N Chips, Grits (R), Handy Manny, High Stick, Manana, Mayhem (R), Myrtle, Placebo (R), Pony, Professor Klump (R), Recount, Repo, Sakrete, Show Me, Snap-On, Snips, Stalker (R), Sugar Mountain, Swinger, Three's Company, Waldo, What?!

Friday run at the Creamer

  • When: 20210326
  • QIC: Schrute
  • The PAX: Old D, Old Flame, Space Cowboy, Pretzel, Repo, Placebo, What?!, Myrtle, YHC


2021-03-28 by Schrute Leave a Comment

f3 facebookweather was muggy 65 degrees.

warm up: waiting for 5 AM start

The Thang: Ruckers and Runners this morning. What?! and Myrtle went for a three mile ruck. Old D and Schrute ran the bridge 4 miler. Pretzel ran his route and Placebo did some intervals.

all returned safely.

 

cot: some coffee and conversation this morning before heading out to work.

 

the standard was held. The flag returned and  Schrute will have to set a date for penalty.

Filed Under: The Creamer Tagged With: Myrtle, Old D, Old Flame, Placebo, Pretzel, Schrute, Space Cowboy, What?!

Sakrete Qs The Creamer

  • When: 20200223
  • QIC: Sakrete
  • The PAX: Ice Box, Sophia, Hot Tub, Myrtle, Ivories, Borland, Chedda, Spooky, High Stick, DT, Flanders, The Colonel, Grasshopper, City Slicker, Shrute, Pretzel, Floppy, Duchess, Space Cowboy


2020-02-27 by Sakrete Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Too damn cold

FNGs: None today

COP:  That lands on you

The Thang:

Run, Ruck, Ride or come drink coffee.  There are no rules here.

Mary: I don’t think she was working but I can’t be certain.

Numberama: 20  came and went at some point.

Namerama: See above.  Why do we put this in 3 times?

Pledge and COT 20 men gathered inside Starbucks for some conversation and fellowship

Announcements: We don’t know because we didn’t have a time for them

Devo: Leave that you the professionals

Moleskin:   YHC has been away from Sunday Q’s and workout in general for the last several months on account of my work schedule.  When Floppy issued the February challenge I knew this would be my shot to fill the Q a running AO.  And by Q I mean show up, start talking with Hot Tub and have someone else say “Hey its 5 o’clock I’m going”.  To which I replied “Don’t die you can’t sue anyone”.  That is literally all I did to Q this.  The Creamer basically Q’s it self.

Filed Under: The Creamer Tagged With: Borland, Chedda, City Slicker, Double Trouble, Duchess, Flanders, Floppy, Grasshopper, High Stick, Hot Tub, Ice Box, Ivories, Myrtle, Pretzel, Sakrete, Shrute, Sophia, Space Cowboy, Spooky, The Colonel

Pretzel Clearly Didn’t Trust Me

  • When: 20200103
  • QIC: Flo
  • The PAX: Pretzel, Space Cowboy, Myrtle, Master Load, Gypsy, Grasshopper, Schrute, Bob the Builder (R), Grits (R)


2020-01-03 by Flo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  65 degrees

FNGs:  None

We came. We ran.

Some ran faster than others.

YHC ran with Space Cowboy.

Bob the Builder ran the wrong way.

Master Load brought his 2.0 who also ran.

Pretzel came and ran with us even though he told me he would arrive early and leave early.

Moleskin:  The Creamer Q is literally the easiest Q in our region. You tell the PAX when to start running and you get their names at the end. That is all. You don’t even need to come up with a route because essentially the same route is run every Friday. Clearly, Pretzel, did not trust my leadership of telling people when to start running. The AO Q is ultimately responsible for the health of the AO, and he was not going to let me screw it up by not telling people when to start running or not collecting names for this gem of a backblast. Thank you for holding me accountable buddy!

Filed Under: The Creamer Tagged With: Bob the Builder, Flo, Grasshopper, Grits, Gypsy, Master Load, Myrtle, Pretzel, Schrute, Space Cowboy

September Running of The Cardiac

  • When: 20190919
  • QIC: Sakrete
  • The PAX: Mad Dog, Bob the Builder (R), Myrtle, Loose Nuts, Waldo, Mayhem, Easy In, Pony, Defib, Swinger, Sakrete


2019-09-23 by Sakrete Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Low 60’s, low humidity.  Fall is coming gentleman

FNGs: None today.

COP:  15 TTT IC, 15 LBAC forward and reverse IC, 15 Don Quixote IC

The Thang:

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Mad Dog- 8

Bob the Builder- 11

Myrtle- 7

Loose Nuts- 8

Waldo- 6

Mayhem- 9

Easy In- 9

Pony- 11

Defib- 13

Swinger w/ ruck- 6

Sakrete- 10

 

Mary: Not today

Numberama: 11

Namerama: Mad Dog, Bob the Builder (R), Myrtle, Loose Nuts, Waldo, Mayhem, Pony, Easy In, Defib, Swinger, Sakrete

Pledge and COT

Announcements: Wreck It Ralph HTL was this past weekend.  Lot of guys participating in the Augusta Half Iron man.  Several races coming up in coming months in lowcountry.

Devo:

Be Strong

So be strong and courageous! Do not be afraid and do not panic before them. For the LORD your God will personally go ahead of you. He will neither fail you nor abandon you.” (NLT) ( Deuteronomy 31:6 )

 

Strength with Jesus looks different than the strength the world celebrates.  When we are strong in the Lord we assume a posture of humility; inwardly recognizing that we can be confident because we have been gifted access to God’s power.  The world cheers on human will power, success, and an “I can do it if I just try hard enough” mentality. Let’s be strong in the Lord, resting in the knowledge of His power, not our own.

Moleskin:   Had some first timers out  for the September running of the Cardiac.  Mad Dog, Myrtle, Bob the Builder and Pony all saddled up for their first attempt at The Cardiac.  Strong work by all.  Defib led the pack with 13 rounds today. I am not sure anyone is surprised though.

Filed Under: Bedrock Tagged With: Bob the Builder, Defib, Easy In, Loose Nuts, Mad Dog, Mayhem, Myrtle, Pony, Sakrete, Swinger, Waldo

Conversations in the Dark with Old D

  • When: 20190823
  • QIC: Flo
  • The PAX: Professor, Bee Wax, Bueller, What, Matlock, Myrtle, Too Much, Space Cowboy, Schrute, Old D


2019-08-23 by Flo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  76 degrees

FNGs:  None

COP:  N/A

The Thang:

We ran. Each man Ran. Some ran farther. Some ran faster. YHC ran with Old D and pushed to keep up.

Mary:  N/A – Not that kind of AO

Numberama, Namerama, Announcements, Pledge, COT

Moleskin: The mean streets of Nexton were kind this morning. All PAX returned to base safely to enjoy the niceties of Starbucks. YHC and Old D talked about church, books, culture and family. Thankful for the accountability men!

Filed Under: The Creamer Tagged With: Bee Wax, Bueller, Matlock, Myrtle, Old D, Professor, Schrute, Space Cowboy, Too Much, What!?

The stank, return of Myrtle and DT being dragged around…it was memorable!

  • When: 20190614
  • QIC: City Slicker
  • The PAX: Muscadine, Pretzel, Double Trouble, Myrtle, Bee-Wax, Floppy, Swamp Monkey, Professor Klump (R), Old D (R)


2019-06-14 by City Slicker Leave a Comment

Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: ~67 degrees at time of step off, it was glorious!

The Thang: 10 PAX showed up, got miles and drank coffee. Triathlon training is in full swing!

Moleskin: Nice turnout with 3 riding (1 with a brick) and 7 others solely running. Welcome back to Myrtle and thanks for reminding me why I missed you – I now know you will not be there tomorrow 🙂 Gypsy did not show up but he did find his wallet! The stank from the garbage truck that left tracks from the Carolina Ale House dumpster was right where we finished up. Let’s just say it was absolutely brutal to finish your run and smell that.

Also, do not let DT fool you. He said he was going to run around a 10 minute mile and the fool didn’t even come close to that. He knocked out 4 miles with YHC at an overall pace of 8:53. Well done sir!

Filed Under: The Creamer Tagged With: Bee-Wax, City Slicker, Double Trouble, Floppy, Muscadine, Myrtle, Old D, Pretzel, Professor Klump, Swamp Monkey

No DT….again

  • When: 20190505
  • QIC: City Slicker
  • The PAX: Hollywood, Candy Striper, Myrtle, Repo, Wee Woo, Bueller, What?!, Old D (R), Professor Klump (R), Bubble Head (R), Gypsy (FNG)


2019-05-06 by City Slicker Leave a Comment

Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: The heat and humidity are here to stay – 70 degrees

The Thang: 12 PAX got miles in by way of feet. Some ran, others rucked and one showed up for coffee and cash.

Welcome FNG Steve Gilmer. Great EH by Hollywood while he was preparing for an open house. There were many names that he could have been called, but Steve is now known as Gypsy!

DT can’t seem to get out of his own way, again. He has mastered the art of not showing up when he HC’s……

Filed Under: The Creamer Tagged With: Bubble Head, Bueller, Candy Striper, City Slicker, Gypsy, Hollywood, Myrtle, Old D, Professor Klump, Repo, Wee Woo, What!?

Redo Is In The Backblast

  • When: 20190426
  • QIC: Flo
  • The PAX: Bee Wax, End Game, Schruite, Repo, Snap On, Stalker, High Stick, Pretzel, Glitter Pony, Myrtle, Space Cowboy, City Slicker, Professor Klump, Redo, Matlock, Bueller


2019-04-26 by Flo Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70 degrees

FNGs: Welcome End Game!

The PAX descended on the Nexton Starbucks this morning and took to streets with various speeds and distances.

Namerama took place

Moleskin:  Welcome FNG End Game! As we caught our breath on the Starbucks porch, YHC gathered the names of the various PAX who participated today. Several had already departed the AO. Pretzel, being the solid AO Q that he is, took it upon himself to ensure I had all the names. This included Redo, whom Pretzel asked me about multiple times. Don’t worry, Pretzel, I have Redo on the backblast!

Filed Under: The Creamer Tagged With: Bee Wax, Bueller, City Slicker, Flo, Glitter Pony, High Stick, Matlock, Myrtle, Pretzel, Professor Klump, Redo, Repo, Schrute, Snap-On, Space Cowboy, Stalker

Easter Sunday @ The Creamer

  • When: 20190421
  • QIC: City Slicker
  • The PAX: Repo, Pretzel, Bueller, What?!, Myrtle, Space Cowboy, Splinter, Sakrete, Flanders, Dri-Prime, High Stick, Suds, Stick-Em, Professor Klump (R), Peg (R)


2019-04-23 by City Slicker Leave a Comment

Mission:  F3’s mission is to plant small workout groups that are free of charge to all men.   We improve fitness and leadership in the community through regular scheduled workout groups where participants rotate leadership.

Conditions: The chill was back in the air today – 45 degrees

The Thang: 16 PAX hopped their way around the streets of Nexton (some all the way into town) and came back to where they started to enjoy some hot coffee.

Filed Under: The Creamer Tagged With: Bueller, City Slicker, Dri-Prime, Flanders, High Stick, Myrtle, Peg, Pretzel, Professor Klump, Repo, Sakrete, Space Cowboy, Splinter, Stick Em, Suds, What!?

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